Nutrition for the Body

One of the most important step in your journey to become healthy is to obtain all the necessary knowledge you can and learn as much as you can. Many of us say "I wish I would get healthier and then never do anything about it. You have already taken the first step in saying "I will" by signing up for this program, so you are on your way!

I look at nutrition as gas you put into your car - Quality affects performance. As soon as you look at food as fuel for your body, it's easier to eat healthier. A nutrient-dense diet containing wholesome foods will reduces inflammation in the body, and fuel your cells with valuable ingredients so that you can feel your best. All of sudden you want to make sure you take care of your body and feed it with nutritious foods.

18. Be active. Exercising regularly releases endorphins and contributes to your level of happiness and will help you feel better about yourself.

 Appreciate your body and all the things it can do.

Wholesome Foods

It can be difficult to know what to eat when everyone is telling us different things. There seems to be a new diet announced every week which promise us fast results. But there is only one way you should be eating, and that is wholesome foods. Wholesome foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. I like to explain it as foods that either grew out of the ground, or who has a mother; meats, vegetables, fruits, whole grain, nuts and legumes. Whole foods retain their fiber as well as the whole portfolio of beneficial phytochemicals and nutrients that are often removed in processed foods.

So what should you eat? Here are the guidelines you should follow

  • The less ingredients a food has the better it is. Eat natural foods vs. processed foods.Think clean!

  • Stay away from products that contains sugar.

  • Don't eat "fake" foods. Look for ingredients and artificial sugars like Aspartame, Sucralose, Splenda etc. These are chemically produced sugar and extremely bad for your health.

  • Fat is good! It only becomes bad when it's combined with other ingredients in processed foods like chips, cookies, fast food etc. Make sure you add a healthy fat (avocado, nuts, olive oil etc) to every meal.

  • Some people (like myself) have found that cutting down on your carbohydrates have a great benefits to their health. By limiting my carbs I'm no longer bloated, I have more energy, healthier hair and skin, I sleep better etc.

This is what you should be eating

This is what you shouldn't eat

Processed foods

  • Fast food
  • Candy
  • Cookies
  • Cakes
  • Chips
  • Corn chips
  • Pretzels
  • Microwave popcorn
  • Pancakes and waffles
  • Syrup
  • Cereals
  • High sugar dressings
  • Pizza
  • Icecream
  • Donuts
  • Bagels
  • Frozen meals
  • Fried foods
  • Fruits in syrup
  • Cereal and energy bars
  • Sugary yogurts


  • Milkshakes
  • Soda (light or full soda)
  • Sugary juices
  • Coffee drinks
  • Alcohol

For easy access when planning your weekly menu and grocery shopping, download this


From now on, if you are at the store and you are wondering if you should buy a product or not, refer to this list. If it's not on the list, don't buy it!

Portion Control

Counting calories if not a way of life. If you know what portions you should eat, you will be able to enjoy food without constantly thinking about the calories. Below are guidelines foreating the right portions.


80%/20% RULE

The 80/20 principle is a lifestyle that can lead to sustainable weight loss and weight maintenance. I'm a big fan of the 80/20 rule since it's in line with my belief that life is all about balance. A life following strict diet rules is not a life. We need to enjoy life and good food now and then in order to live. Read more...



It is crucial you eat healthy fats - your heart needs it and it will keep you full, which is going to help you stick to your new lifestyle. Read more...



Sugar, also known as the white poison, creates an addiction which some people argue is as strong as a drug addiction. Sugar is also called poison because it contains no vitamins or minerals.



What vitamins do you need, and how much?



Low carb vs. Clean Eating







·         How to start

·         Tips for success